05/06/2019

6
May

05/06/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

30 Cal. Row or 15 Cal. Air Bike

10m Alt. Air Squat

10m Spidermans

10m Cossack Squats

10m Soldier Kicks

10m Inchworm

Barbell Warm-Up:

10 Back Squats

10 Elbow Rotations

10 Front Squats

10 BTN Snatch Grip Push Press

10 Overhead Squats

Movement Review

Video movement review:

Back Squat: https://youtu.be/ultWZbUMPL8

Front Squat: https://youtu.be/m4ytaCJZpl0

Overhead Squat: https://youtu.be/RD_vUnqwqqI

Metcon

ELBOW GREESE (Time)

For Time:

40 Back Squats (135/95)

35 Burpees

30 Front Squats (135/95)

25 Burpees

20 Overhead Squats (135/95)

15 Burpees
No rack or rig in today’s WOD, so, the barbell is cleaned up off the ground for every barbell movement. Athletes should pick a weight that they could OHS 10 reps unbroken when fresh.

Core

3 Rds NFT:

10 “V” Situps

10/side Toe Touches over Kettlebell

10/side KB Russian Twists